---
title: "Pilates Classes in Gurgaon for Core Strengthening & Toning - mytribe"
description: "Ready for a powerful full-body workout? Join our Pilates classes in Gurgaon for expert-led Mat Pilates focused on core strengthening, posture, and toning. Perfect for all levels, including postpartum recovery. Book your free trial class today!"
canonical: https://mytribe.in/komalyoga/pilates-classes
last_updated: 2025-09-21
---

# Pilates Classes in Gurugram

By [Komal Sodhi](https://mytribe.in/komalyoga) · I teach Pilates classes that focus on slow, controlled movements and core strength using mats and simple props, with options for all levels including beginners, new moms, and anyone wanting better balance and posture.

## Locations

Online classes, at studio in DLF Phase 4, and across Delhi NCR

### Visit at

- Studio at DLF Phase 4, Gurugram (pilates classes near Galleria Market, Sushant Lok Phase 1, MG Road, Sector 28, Golf Course Road, IFFCO Chowk)
- Across Delhi NCR (National Capital Region, National Capital Region)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Private Specialist Session (1-on-1)

Single 60-minute private session including postural analysis and customized programming for specific goals like rehab or bridal prep.

Typically ₹2,200-2,800 per session (estimate)

#### Consultation & Strategy
* **Postural Analysis:** Initial assessment to identify muscle imbalances, pelvic tilt, or weak zones.
* **Custom Programming:** Tailored routines for specific needs such as Bridal toning, Postnatal recovery (Diastasis Recti/C section healing), or therapeutic back pain management.

#### Session Dynamics
* **Attention:** 100% undivided focus with hands on adjustments for precise alignment and safety.
* **Advanced Techniques:** Usage of multiple props (Ankle weights, Wall, Ball) in a single flow to maximize intensity without high impact.
* **Scheduling:** Flexible timing available outside of standard group batch hours.

#### Additional Support
* **Tracking:** Periodic checks on strength gains and body composition changes.
* **Lifestyle Coaching:** Guidance on breathing techniques and posture cues applicable to daily life off the mat.

### Group Mat Pilates Membership

12 classes per month (3 days/week) in small batches of 8-12 students, utilizing mat work and props like magic circles.

Typically ₹4,500-5,500 per month (estimate)

#### Format & Schedule
* **Frequency:** 12 classes per month, following a standard 3 days per week schedule.
* **Duration:** 60 minutes per session.
* **Batch Size:** Small group format (8 to 12 students) to allow for personal attention and form correction.
* **Class Mix:** Includes pure Mat Pilates sessions and fusion classes incorporating Yoga or Functional principles.

#### Training & Equipment
* **Method:** Focused on Mat Pilates without heavy machinery or reformers.
* **Prop Access:** Full usage of studio inventory including Magic Circles for resistance, soft balls for deep core activation, light dumbbells (1 to 3kg), and resistance bands.
* **Focus:** Deep core strengthening, glute sculpting, and posture correction.

#### Facility
* **Studio:** Air conditioned space in DLF Phase 4 featuring wooden flooring and full length mirrors.
* **Amenities:** Premium non slip yoga mats provided onsite.

## About Pilates Classes

### What Pilates Means to Me

Strength isn’t just about muscles popping out - it’s about moving with control, breath, and intention. My classes follow the idea of 'Sthira Sukham Asanam' (posture should be steady and comfortable). I care more about you feeling strong from the inside out than chasing a number on the scale.

### How My Classes Feel

You won’t find any show-off moves or loud music here. I create a calm space for you to focus, recharge, and really connect with your body. Expect slow, purposeful moves and that classic Pilates burn - it means those deep muscles are waking up. After class, most folks say they feel taller and more balanced.

### Who It’s For

My sessions are for everyone:
- Brides aiming for better posture and confidence
- New moms (normal or C-section) wanting gentle but effective postpartum Pilates classes
- Anyone wanting to build genuine core strength or improve balance
- Total beginners or those who’ve tried everything else

### What We Use

We mix it up to keep things interesting:
- Gentle mat Pilates basics using your own body weight
- Magic Circle, soft balls, resistance bands, and light weights for core strengthening Pilates 
- Standing, chair, and wall Pilates if you don’t want to be on the mat all the time

If you’re ready to see what your body can really do, come try a class and see how it feels for you.

## Highlights

Browse through Komal Sodhi's best work.

### [Featured](https://mytribe.in/komalyoga/pilates-classes/featured)

- ![This is what it means to find strength in surrender. Using the yoga wheel, I can deepen my backbend, opening the heart and building spinal flexibility. This pose, Chakrasana or Wheel Pose, is a powerful expression of energy, and the prop provides the support needed to explore it safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc05380b-5991-4534-b3bb-977ad7e81eba)
- [Video: It fills my heart to hear how the practice transforms you. This is why I teach. It is not just about the exercises we do on the mat, but about the feeling of rejuvenation and happiness that you carry into your day. My studio is a home for the soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21548620-49f9-46f5-bc89-0777776d4ab5)
- ![Healing after a C-section begins with softness and breath. Here, I am demonstrating a supported restorative pose using pillows and blocks to gently open the hips and release tension in the lower back. Placing hands on the belly helps reconnect with the deep core muscles through mindful breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b29cdc8b-ffb2-4404-bea5-98455fd52be1)
- [Video: This is the energy of our group sessions. It is not a competition, but a collective reset where we move together, breathe together, and build strength with intention. You can hear my guidance as I lead the class through a flow designed to build flexibility and find calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27cdd1d7-9860-4a0c-83f5-210db19a07f2)
- [Video: For my brides-to-be, we focus on building stability and grace from the ground up. This sequence uses a yoga block to challenge balance and engage the leg muscles, creating long, toned lines. These are movements to help you stand tall and feel confident on your special day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/226ca1b9-0ef4-4b28-85f0-18f1d316512e)
- ![Pilates is about precision and control. Here, I am holding a plank with a leg lift, using ankle weights for added resistance and light dumbbells to engage my arms and shoulders. This single pose is a full-body exercise that strengthens the core, glutes, and upper body simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10bc2387-98de-46c1-820a-869dc2319ec2)

### [Gentle Strength: Postpartum & C-Section Recovery](https://mytribe.in/komalyoga/pilates-classes/gentle-strength-postpartum-c-section-recovery)

- [Video: Namaste. I created this series specifically for mothers recovering from a C-section. In this introduction, I explain how we will use simple, gentle exercises like the pelvic tilt to awaken the deep abdominal muscles and address the "C-section overhang" with care and body confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3137e213-c05d-4005-a94a-6f8f909dbdc5)
- ![The journey of healing starts with a single, conscious breath. Here, I am seated in a comfortable cross-legged position, hands on my belly to feel the gentle rise and fall. This foundational practice helps new mothers reconnect to their core and promotes healing by improving circulation and reducing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1669ba37-3202-44d7-9d3d-6d6096c93bf8)
- ![Healing after a C-section begins with softness and breath. Here, I am demonstrating a supported restorative pose using pillows and blocks to gently open the hips and release tension in the lower back. Placing hands on the belly helps reconnect with the deep core muscles through mindful breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b29cdc8b-ffb2-4404-bea5-98455fd52be1)
- ![This gentle low lunge is essential for post C-section recovery. With my hands on my core, I am mindfully engaging my abdominals while stretching the hip flexors, which often become tight after pregnancy and surgery. This pose helps to rebuild core strength while releasing tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dcfb1f9-dc35-48e5-ba41-445438cb605a)
- ![Legs-up-the-wall, or Viparita Karani, is one of the most restorative poses for a new mother. It calms the nervous system, reduces swelling in the legs and feet, and gently relieves lower back pressure. This is not "doing nothing"; it is an active and essential part of recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4305c9f5-464b-4dbd-aa4c-ebaa70877832)
- [Video: This video demonstrates a few fundamental core exercises for postpartum recovery. I show modifications like the bird-dog and gentle leg taps, which are safe and effective for rebuilding abdominal strength without putting strain on the body as it heals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f693d2cf-9188-4135-a1a1-b89354cf7803)
- [Video: Here, I demonstrate how to use simple props like a yoga block and a light dumbbell for post C-section recovery. The exercises, including a lateral hip raise and an oblique side crunch, are designed to be gentle yet effective for strengthening the hips and waist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdb9d854-9ac6-4956-aa1c-35956c3cac3c)
- [Video: Using a wall and a small Pilates ball provides excellent support for postpartum exercises. This video shows how to perform a supported ball crunch, wall pushups, and a wall sit with a ball squeeze to safely re-engage the core and build full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/430c8da9-2af8-4152-bdc6-5464072c8db2)

### [Bridal Fitness: Poise & Confidence for Your Big Day](https://mytribe.in/komalyoga/pilates-classes/bridal-fitness-poise-confidence-for-your-big-day)

- [Video: For my brides-to-be, we focus on building stability and grace from the ground up. This sequence uses a yoga block to challenge balance and engage the leg muscles, creating long, toned lines. These are movements to help you stand tall and feel confident on your special day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/226ca1b9-0ef4-4b28-85f0-18f1d316512e)
- [Video: This weighted Pilates workout is perfect for bridal preparation. Using light dumbbells, I guide you through exercises like tabletop arm circles and Russian twists with a press. These moves are designed to tone the abs and arms, helping you feel strong and radiant.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41b345cf-0b20-4c97-8c44-41dc5fb0d4c4)
- [Video: No mat required for this quick, 10-minute standing Pilates workout. I demonstrate a series of lateral lunges and balance exercises perfect for brides who need an efficient session. This routine improves posture and tones the entire body, ensuring you glow with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8ce36be-bba1-4b08-9c02-82585a3e349c)

### [Build Your Powerhouse: Core & Glute Workouts](https://mytribe.in/komalyoga/pilates-classes/build-your-powerhouse-core-glute-workouts)

- ![Pilates is about precision and control. Here, I am holding a plank with a leg lift, using ankle weights for added resistance and light dumbbells to engage my arms and shoulders. This single pose is a full-body exercise that strengthens the core, glutes, and upper body simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10bc2387-98de-46c1-820a-869dc2319ec2)
- [Video: Feel the energy of a challenging core class. This video captures my students and I working through various abdominal exercises, including boat pose and leg lowers. The focus is on maintaining form to build a truly strong core, even when you start to feel the burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c083cdba-c874-4a55-907f-ae9c6e4c140b)
- [Video: This mat Pilates sequence is all about activating the glutes using a resistance band. I demonstrate a plank to banded knee tap, banded kickbacks with a pulse, and standing single-leg crossovers. These moves create strong, sculpted glutes which are key for posture and power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/904549cc-fa57-41ff-ba53-afda4414b694)
- [Video: This is my 3x3x3 Pilates method for an effective full-body workout. The video shows three key moves: a push-up to kickback, squat pulses, and lateral lunges, all performed with light weights. This is a smart, efficient way to get toned and strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fb64817-90aa-4538-a697-4b8a41f0d2ef)
- [Video: Get summer-ready with these three essential Pilates moves for the lower abs. I demonstrate leg lifts, scissor kicks, and toe taps. This is a simple but challenging sequence you can do anywhere to build deep core strength and tone your midsection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/768112fe-9707-4282-9331-851029c4a81e)
- [Video: Part two of my core toning series focuses on challenging stability. This video includes the rock back up, an overhead arm lift from a kneeling position, and a hold with a twist. These exercises strengthen the entire core, including the obliques and lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a38d5735-f0ec-4bdf-a60d-72b188e41423)
- [Video: Using a soft Pilates ball adds a new challenge to ab and glute work. This workout includes single-leg lifts with the ball under the hips for support, a glute bridge with the ball between the knees, and Russian twists. The ball helps engage deep stabilizing muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5669582a-ee86-448d-8c90-427d4f50397d)
- [Video: This is my "lazy girl" workout, proving that you do not need high intensity to be effective. The sequence includes lying leg curls, a glute bridge march, and side-lying leg lifts. It is a gentle yet thorough way to work the entire lower body and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eea9a004-4549-4eec-94df-1f829cdfc81b)
- [Video: Unlocking your hips is crucial for a healthy back and better movement. This mobility workout features lunge pushups to open the chest, an active pigeon pose, and pigeon folds. These dynamic stretches are essential for anyone who sits a lot or feels stiffness in their hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/975f856a-1630-4c64-b891-397cb4a6f69c)
- ![This side plank variation is a fantastic exercise for strengthening the obliques and improving balance. By keeping my core engaged and body in a straight line, I am building the internal strength that Pilates is known for. It is about control and intention in every movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/436a66c2-e2ce-4dd0-9839-596c0074cb6e)

### [My Practice: Poses, Props & Philosophy](https://mytribe.in/komalyoga/pilates-classes/my-practice-poses-props-philosophy)

- ![This is what it means to find strength in surrender. Using the yoga wheel, I can deepen my backbend, opening the heart and building spinal flexibility. This pose, Chakrasana or Wheel Pose, is a powerful expression of energy, and the prop provides the support needed to explore it safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc05380b-5991-4534-b3bb-977ad7e81eba)
- ![This side-lying stretch is a beautiful way to release tension along the side of the body and hips. It is a mindful, steady movement that prepares the body and mind for the week ahead. This is an example of finding comfort and stability, or 'Sthira Sukham Asanam', in a posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c089dc4-6b87-4699-ab1b-dbad19ff22eb)
- ![Here I am using the wall for a supported low lunge variation, allowing for a deep stretch in the hip flexors and quadriceps. The wall provides stability, so I can focus on my breath and the release in my body. Stillness itself brings the best fortune.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe133acc-c1eb-4140-a5a0-e1d2a04a5afb)
- ![The yoga wheel is a versatile prop for both strengthening and stretching. In this pose, I am using it to support my lower back while opening my hips and hamstrings. It allows for a deeper, more restorative stretch than what might be possible on the mat alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de8b44ef-3214-42f0-ac5a-16a290a54a45)
- [Video: The Pilates Magic Circle is a classic tool for adding resistance and feedback. In this video, I demonstrate a seated workout using the circle for a front squeeze, overhead press, and thigh press. These simple moves effectively tone the upper body and inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/def06988-8428-4749-970b-7ae7c07329d3)
- ![This advanced inversion requires significant core strength, balance, and flexibility. It is a deep stretch for the entire spine and hamstrings. This posture represents the culmination of dedicated practice, where strength and softness meet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2785bea-998b-416b-8845-8de29fb09520)
- ![After a run, a mindful stretch is essential. Here, I am using the wall to support a deep side bend, releasing the muscles of my back and legs. This is how I integrate mindfulness into every form of movement, connecting the rush of cardio with the stillness of a stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/976e44e9-3020-4194-97b2-e86cf7f69f4c)

### [Our Community: The Studio Experience & Client Stories](https://mytribe.in/komalyoga/pilates-classes/our-community-the-studio-experience-client-stories)

- [Video: It fills my heart to hear how the practice transforms you. This is why I teach. It is not just about the exercises we do on the mat, but about the feeling of rejuvenation and happiness that you carry into your day. My studio is a home for the soul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21548620-49f9-46f5-bc89-0777776d4ab5)
- [Video: This is the energy of our group sessions. It is not a competition, but a collective reset where we move together, breathe together, and build strength with intention. You can hear my guidance as I lead the class through a flow designed to build flexibility and find calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27cdd1d7-9860-4a0c-83f5-210db19a07f2)
- [Video: Dr. Monica, one of my dear students, shares her experience at the studio. She speaks about the variety of classes I offer, from Hatha Yoga to Mat Pilates, and my passion for embodying the practice, not just instructing it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26763143-3e64-4435-8b48-2ae64201787f)
- [Video: Hearing a student say that I help them "come back to our home, our own self" is the greatest compliment. This is the core of my teaching philosophy. I am here to hold a space for you to heal and reconnect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2b0707b-5b53-466d-88f1-260b6685db42)
- [Video: A student shares how she feels after class: light, relaxed, and set for the day. This is the immediate, tangible benefit of a mindful Pilates or yoga session. It is about resetting your physical and mental state.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbf771bc-2da2-4ddf-8619-ba237574fbf1)
- ![This is our community. A photo from our 108 Surya Namaskar workshop, where we came together to celebrate strength, mindfulness, and the power of traditional yoga. The energy in the room was a beautiful testament to our shared journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a7521b0-9051-4105-8183-d9ce5f60ec46)
- ![The smiles and connection after a challenging practice say it all. This is our yoga family, supporting each other at the end of our year-end workshop. It is this sense of community that makes the practice so much more meaningful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1bbd254-3807-43e1-aa66-0ba5b0b510e4)

### [Additional Work](https://mytribe.in/komalyoga/pilates-classes/additional-work)

- [Video: A behind-the-scenes look at a recent shoot. Whether I am in front of a camera or in my studio, the message is the same: change the world, one breath at a time. This video shows me moving through various poses, from seated meditation to standing postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e94560c1-3958-4dc8-aa3d-41ccf5cd50aa)
- [Video: Getting ready for a professional shoot. From the green screen to the studio setup, a lot goes into creating content. Here I am reviewing my notes and preparing to share my passion for wellness and yoga with a wider audience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74320cd0-2abb-45e8-b813-657178c27e90)

## Meet your expert

[Komal Sodhi](https://mytribe.in/komalyoga)

### My story

Hey, I’m Komal – 17 years in Gurgaon, running this studio that’s more than just yoga mats and poses. My journey kicked off with ‘Om Gan Ganpataye Namaha’ and that’s still my anchor, my ‘antargyan’ (inner wisdom). Dad taught me to show up, pind di zameen (village roots) taught me to stay grounded. Sometimes I’m in a field with my sister, sometimes skydiving in Dubai – it’s all gratitude and living free, inside and out.

### My work

- **Yoga & Fitness Classes**: We offer Hatha, Vinyasa, Ashtanga, Gentle Yoga for beginners, Mat Pilates, Core Functional Training, and meditation workshops.
- **More Than Just a Workout**: People stay for the yoga - we focus on breath, mind, and that stillness you rarely get elsewhere.
- **Community Vibes**: Seventeen years strong in Gurgaon – we grow together, not just stretch and go. It’s a yoga family.
- **Yoga For Every Body**: Doesn’t matter if you’re stiff or a pro. Props aren’t cheats, they’re bridges to better alignment.
- **Consistency Over Perfection**: Real change? It’s about showing up. We guide you, celebrate every step. Consistency is key.

## More services from Komal Sodhi

- [Functional Fitness Training](https://mytribe.in/komalyoga/functional-fitness-training) · ₹400-1,000 per session (estimate)
- [Yoga Classes](https://mytribe.in/komalyoga/yoga-classes) · ₹350-1,000 per session (estimate)
- [Mindfulness & Meditation](https://mytribe.in/komalyoga/mindfulness-meditation) · ₹350-700 per group session (estimate)

## Book

To book Komal Sodhi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Pilates%20Classes%20by%20Komal%20Sodhi.)